Archive for October, 2017

Rice and Beans [Vegan]

Sunday, October 1st, 2017

This simple combination of a starch and a protein makes for a complete protein in one dish. Everything else makes for good taste.


2 cloves garlic, crushed

1/8 tsp salt (optional)

1 bay leaf

1 cup long-grain rice

1/2 cup canned crushed tomatoes

1-1/3 tbsp virgin olive oil

1/2 cup onion, minced

1 peeled eggplant, cut into .5 in. cubes

1/2 tsp thyme, or 2 tsp fresh, minced

2 cups water

1 can (15 oz) black beans or kidney beans, rinsed and drained


Heat oil in a heavy saucepan over medium high heat. Sauté onion and garlic 3-4 minutes or until onion is softened. Stir in next 4 ingredients and mix thoroughly. Cover saucepan and simmer 3 minutes. Stir in remaining ingredients, except beans. Add pepper to taste and return to a boil. Immediately reduce heat to low. Cover and simmer 15 minutes. Add beans without stirring. Cover and simmer another 5-10 minutes or until
rice is tender and liquid is absorbed. Let stand 5 minutes before stirring.

Serves 6

Nutrition Facts:

Nutrtion (per serving) Calories 160; % Calories From Fat 22.5%; Total Fat 4g; Saturated Fats 1g; Mono-unsaturated Fats 2g; Poly-unsaturated Fats 1g; Cholesterol 0mg; Sodium 370mg; Total Carbohydrates 27g; Dietary Fiber 8g; Sugar 3g; Protein 6g.

More Information:


Thiamin B1 0 mg
Vitamin B12 0 mcg
Vitamin K 6 mcg
Vitamin A 63 IU
Niacin B3 2 mg
Pantothenic Acid 1 mg
Riboflavin B2 0 mg
Vitamin C 7 mg
Vitamin D 0 IU
Vitamin B6 0 mg
Vitamin E 1 mg
Choline 10 mg


Manganese 1 mg
Calcium 51 mg
Magnesium 44 mg
Phosphorus 120 mg
Zinc 1 mg
Fluoride 67 mcg
Copper 0 mg
Sodium 370 mg
Selenium 4 mcg
Iron 2 mg
Potassium 480 mg